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Spaghetti vs. Pasta — In-Depth Nutrition Comparison

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A recap on differences between Spaghetti and Pasta

  • Spaghetti has less Vitamin B1, Folate, Vitamin B2, Iron, and Vitamin B12.
  • Pasta covers your daily Vitamin B1 needs 16% more than Spaghetti.

Food varieties used in this article are Pasta, cooked, unenriched, without added salt and Pasta, fresh-refrigerated, plain, cooked.

Infographic

Spaghetti vs Pasta infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains more Calcium +16.7%
Contains more Potassium +83.3%
Contains less Sodium -83.3%
Contains more Manganese +43.8%
Contains more Iron +128%
Equal in Magnesium - 18
Equal in Phosphorus - 63
Equal in Zinc - 0.56
Equal in Copper - 0.093
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 19% 13% 25% 4% 1% 14% 34% 43% 144%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 43% 13% 27% 3% 1% 16% 31% 30% 0%
Contains more Calcium +16.7%
Contains more Potassium +83.3%
Contains less Sodium -83.3%
Contains more Manganese +43.8%
Contains more Iron +128%
Equal in Magnesium - 18
Equal in Phosphorus - 63
Equal in Zinc - 0.56
Equal in Copper - 0.093

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
:
7
Pasta
Contains more Vitamin B6 +44.1%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +945%
Contains more Vitamin B2 +650%
Contains more Vitamin B3 +148%
Contains more Vitamin B5 +63.4%
Contains more Folate +814.3%
Contains more Vitamin B12 +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 5% 5% 8% 7% 12% 6% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 0% 0% 53% 35% 19% 11% 8% 48% 18% 0%
Contains more Vitamin B6 +44.1%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +945%
Contains more Vitamin B2 +650%
Contains more Vitamin B3 +148%
Contains more Vitamin B5 +63.4%
Contains more Folate +814.3%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +12.6%
Contains more Carbs +23.8%
Contains more Fats +12.9%
Contains more Water +10.3%
Contains more Other +10.7%
6% 31% 62%
Protein: 5.8 g
Fats: 0.93 g
Carbs: 30.86 g
Water: 62.13 g
Other: 0.28 g
5% 25% 69%
Protein: 5.15 g
Fats: 1.05 g
Carbs: 24.93 g
Water: 68.56 g
Other: 0.31 g
Contains more Protein +12.6%
Contains more Carbs +23.8%
Contains more Fats +12.9%
Contains more Water +10.3%
Contains more Other +10.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -14.8%
Contains more Polyunsaturated fat +31.6%
Equal in Monounsaturated Fat - 0.124
28% 21% 52%
Saturated Fat: 0.176 g
Monounsaturated Fat: 0.131 g
Polyunsaturated fat: 0.326 g
21% 18% 61%
Saturated Fat: 0.15 g
Monounsaturated Fat: 0.124 g
Polyunsaturated fat: 0.429 g
Contains less Saturated Fat -14.8%
Contains more Polyunsaturated fat +31.6%
Equal in Monounsaturated Fat - 0.124

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Spaghetti Pasta
Lower in Sodium ok
Lower in Cholesterol ok
Lower in price ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Spaghetti Pasta Opinion
Net carbs 29.06g 24.93g Spaghetti
Protein 5.8g 5.15g Spaghetti
Fats 0.93g 1.05g Pasta
Carbs 30.86g 24.93g Spaghetti
Calories 158kcal 131kcal Spaghetti
Starch 26.01g Spaghetti
Fructose 0.03g Spaghetti
Sugar 0.56g Pasta
Fiber 1.8g Spaghetti
Calcium 7mg 6mg Spaghetti
Iron 0.5mg 1.14mg Pasta
Magnesium 18mg 18mg
Phosphorus 58mg 63mg Pasta
Potassium 44mg 24mg Spaghetti
Sodium 1mg 6mg Spaghetti
Zinc 0.51mg 0.56mg Pasta
Copper 0.1mg 0.093mg Spaghetti
Manganese 0.322mg 0.224mg Spaghetti
Selenium 26.4µg Spaghetti
Vitamin A 0IU 20IU Pasta
Vitamin A RAE 0µg 6µg Pasta
Vitamin E 0.06mg Spaghetti
Vitamin B1 0.02mg 0.209mg Pasta
Vitamin B2 0.02mg 0.15mg Pasta
Vitamin B3 0.4mg 0.992mg Pasta
Vitamin B5 0.112mg 0.183mg Pasta
Vitamin B6 0.049mg 0.034mg Spaghetti
Folate 7µg 64µg Pasta
Vitamin B12 0µg 0.14µg Pasta
Tryptophan 0.083mg 0.065mg Spaghetti
Threonine 0.206mg 0.134mg Spaghetti
Isoleucine 0.228mg 0.197mg Spaghetti
Leucine 0.44mg 0.348mg Spaghetti
Lysine 0.133mg 0.097mg Spaghetti
Methionine 0.065mg 0.079mg Pasta
Phenylalanine 0.297mg 0.247mg Spaghetti
Valine 0.262mg 0.217mg Spaghetti
Histidine 0.132mg 0.103mg Spaghetti
Cholesterol 0mg 33mg Spaghetti
Saturated Fat 0.176g 0.15g Pasta
Monounsaturated Fat 0.131g 0.124g Spaghetti
Polyunsaturated fat 0.326g 0.429g Pasta
Omega-3 - ALA 0.024g Spaghetti

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spaghetti Pasta
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
3%
Spaghetti
16%
Pasta
Minerals Daily Need Coverage Score
30%
Spaghetti
16%
Pasta

Comparison summary

Which food contains less Sodium?
Spaghetti
Spaghetti contains less Sodium (difference - 5mg)
Which food is lower in Cholesterol?
Spaghetti
Spaghetti is lower in Cholesterol (difference - 33mg)
Which food is cheaper?
Spaghetti
Spaghetti is cheaper (difference - $1.4)
Which food is lower in Sugar?
Pasta
Pasta is lower in Sugar (difference - 0.56g)
Which food is lower in Saturated Fat?
Pasta
Pasta is lower in Saturated Fat (difference - 0.026g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (49)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Spaghetti - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168928/nutrients
  2. Pasta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169728/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.